DE Upper: (Pick One) 60%x3x18-30
Speed Bench (Bands or Chains):
Accessory A: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Bench Press:
Dip:
Incline Bench Press:
Press:
Push Press:
Seated Press:
Accessory B: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Barbell Row:
Chest-Supported Row:
Kroc Row:
Pendlay Row:
Pullup/Chinup:
Seated Cable Row:
Yates Row:
Assistance A: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Chest Fly:
Dumbbell Complex:
Front Raise:
Side Raise:
Assistance B: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Face Pull:
Lat Pulldown:
Pullup/Chinup:
Face Pull:
Rear Delt Fly:
Shrug:
Upright Row:
Assistance C: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
JM Press:
RS Press:
Skullcrusher:
Tate Press:
Triceps Extension:
Triceps Pushdown:
Assistance D: Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Bicep Curl:
